- Melatonin, CBD and meditation before bed are some of the most effective natural sleep aids.
- You can fall asleep quicker if you exercise regularly and practice good sleep hygiene.
- To ensure good sleep hygiene, you should go to bed and get up at the same time every day.
Insomnia can be acute or short-term. This means that you may have occasional sleep problems for less than three weeks.
Acute insomnia is usually caused by stress. For example, a stressful life event or major test. It will usually resolve once the stressor has passed. There are a few lifestyle changes that can dramatically improve your quality of sleep.
Chronic insomnia, which is more severe, means that sleep problems can occur more often than once a week and last for longer periods of time. This condition is often treated with medication or therapy. Lifestyle changes are also necessary.
1. Sleep hygiene is a must
People suffering from insomnia can benefit from good sleep hygiene.
You should go to bed and wake up at the same times each day. This will limit your daytime sleep and prevent you from drinking caffeine near bedtime. You might also want to establish a routine before going to bed.
Nate Favini MD, medical director of Forward, a primary care clinic that focuses on preventive medicine, says, “You can take an hour before you go to bed to have a hot bath or chamomile tea. This can help slow down your mind.”
You should also avoid too much screen time, especially before bed, as it has been linked with insomnia.
2. Exercise
According to a 2018 scientific review, exercise can help with insomnia and allow people to fall asleep quicker.
A 2018 study on middle-aged women revealed that those who exercise at least three times a week were less likely to experience insomnia.
Exercise has been shown to reduce stress and hormone regulation, which may explain why it is so effective in treating insomnia. Favini also says that it is easier to fall asleep if you are more tired after exercising.
You will get the best results if you exercise in the morning and evening. However, avoid intense exercise after dinner.
3. Meditate
According to Michael Jay Nusbaum MD, medical director at Nusbaum Medical Centres in New Jersey, insomnia is often caused by “when your mind just won’t shut down”.
Meditation using mindfulness meditation can help you sleep better.
A 2015 small study included 49 people with sleep problems. Randomly, participants were assigned to either a control or mindfulness group for six weeks. Participants in the mindfulness group experienced lower levels of insomnia at the end of the study than those in their control group.
4. CBD is a great option.
CBD (cannabidiol), a non-hallucinogenic compound found in marijuana, can be used to treat insomnia.
A small study of 72 people with anxiety and stress found that 66.7% reported better sleep after using CBD. A 2019 scientific review showed that CBD was associated with better sleep quality, faster sleeping, and staying asleep.
The scientific review did warn that CBD research is still limited. You should speak with your doctor to determine if CBD might be right for YOU.
5. Melatonin is a good choice
Melatonin, a hormone that causes you to feel tired, is produced naturally by the body. Melatonin is a hormone that your body naturally produces. It usually increases production at night.
Favini states that if you believe your insomnia is due to a lack of melatonin production at night, you may be able to purchase a melatonin product and take it an hour before you go to bed. A 2020 scientific review revealed mixed results. While studies indicated that people who took melatonin supplements were able to fall asleep quicker and stay asleep for longer periods of time, it was not clear if this was clinically significant.
Scientists are unsure if melatonin really has an effect on people suffering from insomnia.
Insider’s takeaway
If none of these home remedies work, you should consult a doctor to help you find the best way to treat your sleep problems. Additional treatments such as cognitive behavioral therapy, light therapy or prescription medication may also be required.
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